Triathletes are unique individuals when it comes to weight loss, which it seems would be effortless because of the hours of grueling endurance workouts. But the hours of training required to be an endurance athlete also require a substantial amount of nutritional fuel. Some triathlon experts say you cannot improve performance and lose weight at the same time; others disagree. Regardless of which side of the fence you fall, it is clear that optimum nutrition is necessary for both weight loss and peak performance. This is best achieved with a few simple tools: planning, portioning and persistence.
Performance
Triathlon coach and expert Joe Friel gives triathletes a practical reason to lose excess weight. Basically, an extra pound of excess body weight translates to two extra watts on the bike, and two seconds per mile when running. Think of it this way: If you peel off 10 extra pounds of pure fat, that translates to riding a bike up a hill 10 percent faster and running a 5k almost a minute faster. So by shedding some weight, performance should naturally improve. Triathletes are typically goal-oriented, and performance improvement is the name of the game. Taking off weight may need to come to the forefront of all goals to improve performance.
Plan
Getting rid of the junk in your house and your life is a solid first step. Second, make lists and plan your meals, one by one and step by step. The old adage "if you fail to plan, you plan to fail” is overused but completely accurate when it comes to performance-based nutrition. But planning does not have to be a massive chore. Just take small steps like making a grocery list. Keeping a food log is also important to measuring your success, and serves as a way to remain accountable for the food you eat. Finally, plan to eat on smaller plates and bowls. This small trick will make your portions appear larger, which can help with the mental part of nutrition.
Portions
Portion control is a big answer on the road to consistent and reasonable nutrition, which ultimately will lead to weight loss. Restaurants are your worst enemy when it comes to portions. Nutrition expert and triathlete Matt Fitzgerald says to remember that "you’re a puppet. If you are served more than you need at a restaurant, you will eat it. Ask about portion sizes before ordering and request half portions when appropriate to avoid overeating."
Persistence
Keep your food goals in mind at all times. If you are on the road, travel with food and snacks to keep you away from the drive-through windows. Be patient and commit to a specific period of time where you will follow your plan, no matter the obstacles or temptations. Consistency. accountability and persistence are the tools to weight loss success in endurance sports. Most of all, triathlon is a lifestyle sport. The goal is to make nutrition a lifestyle as well.
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